Iyo 7 Yakanyanya Mapuroteni Poda Yehuremu Hwekurema

Zvemukati

• 1. Mapuroteni eKofi-Akatsva
• 2. Whey Mapuroteni
• 3. Casein Mapuroteni
• 4. Soy Mapuroteni
• 5. Mapuroteni Akasimbiswa NeFibre
• 6. zai Muchena Protein
• 7. Pea Mapuroteni
• Mapuroteni Poda Inongova Imwe Yekudzora Kurema Chishandiso
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mapuroteni mapoda akareba kukumbira kune vanhu vanoda kuvaka mhasuru uye kusimba.

Asi ivo vanogona zvakare kubatsira avo vanoda kudzikisa huremu.

Senzira iri nyore uye inonaka yekuwedzera maprotein ako, aya mapoda anopa akawanda ekuremerwa uremu - senge kuda kudya.

Iwo akanyanya kukosheswa emukaka- kana kudyara-kwakavakirwa sosi yeproteine ​​iyo inogona kunge iine yakawedzera zvigadzirwa kubatsira uremu zvakare.

Heano ma7 akanakisa epuroteni mapoda ehuremu.

1. Mapuroteni eKofi-Akatsva

Kubva pane snickerdoodle kusvika kubheka keke kumakuki uye kirimu, hapana kushomeka kweprotein powder poda.

Wedzera kune yakasanganiswa kofi-yakavhenganiswa mapuroteni mapoda, ayo anowanzo ave nenzvimbo dzekofi dzakazara neMetabolism-inokurudzira inosimudzira caffeine.

Semuenzaniso, iyi mocha-yakavhenekerwa whey protein neDymatize ine 25 gramu eprotein uye 113 mg ye caffeine pa scoop (36 gramu) - zvishoma kupfuura avhareji 8-ounce (237-ml) mukombe wekofi ().

Kunze kwekusimudzira metabolism, caffeine inowedzerawo simba rako panguva yekushanda, ichikubvumira kupisa mafuta akawanda uye macalorie ().

Izvi zvinogadzira kofi-protein inosanganisa chikafu chakakwana maminetsi makumi matatu-60 usati waekisesaiza.

Uyezve, mapuroteni ari mune izvi zvigadzirwa anogona kukurudzira kuonda nekudzikisa chishuwo chako, zvichikubvumidza kuti udzikise pane ese macalorie aunodya zuva rega rega ().

Nekudaro, haazi ese kofi-akasanganiswa mapuroteni mapoda ane caffeine, saka verenga iro rekudya zvinovaka.

Pfupiso Mazhinji kofi-anonhuwa mapuroteni mapuroteni ane caffeine kubva kunzvimbo yekofi. Kutorwa pamwechete, protein uye caffeine inowedzera kuonda.

2. Whey Mapuroteni

Whey protein ndiyo inonyanya kufarirwa protein protein nhasi.

Whey imwe yemapuroteni emukaka maviri - imwe iri casein.

Nekuti muviri wako unogaya nyore uye unotora whey protein, inowanzo kutorwa mushure mekurovedza muviri kwekuvaka mhasuru uye kupora.

Nepo zvidzidzo zvakawanda zvichitsigira Whey protein's zvakajairika mashandisirwo ekuvaka mhasuru, vamwe vazhinji vanoti zvinogona kubatsira kurasikirwa nekurema zvakare (,).

Ichi chigadzirwa neOptimum Nutrition chine 24 magiramu ewhy protein pane scoop (30 gramu) uye inogona kutsigira zvese mhasuru kuwana uye kurasikirwa kwemafuta.

Kuongororwa kwezvidzidzo zvipfumbamwe kwakawana kuti vanhu vakafutisa kana vakafutisa avo vakawedzera ne whey protein vakarasikirwa nehuremu uye vakawedzera mhasuru kupfuura avo vasina ().

Ongororo imwechete yakataura kuti vashandisi vewhey protein zvakare vakaona kuvandudzwa kwakanyanya mukumanikidza kweropa, kudzora shuga muropa uye nemazinga echolesterol ().

Aya mabhenefiti ekurasikirwa anowanikwa kunyanya kubva ku Whey protein kugona kudzikisira chishuwo, chichiita kuti unzwe kuzara mukati mezuva rese (,).

Pfupiso Zvidzidzo zvinoratidza kuti whey protein inoshanda kune huremu manejimendi, sezvo ichikubatsira kuti unzwe kuzara kwenguva yakareba uye nekudaro inoderedza chishuwo chako.

3. Casein Mapuroteni

Casein, imwe protein yemukaka, inozeyiwa zvishoma zvishoma pane whey asi inogovera yakawanda yayo yekurema kurasikirwa zvivakwa.

Casein mapuroteni anoumba zvinyoro kana waiswa mudumbu rako maacid. Izvi zvinoreva kuti muviri wako unotora nguva yakareba - kazhinji maawa matanhatu kusvika kumatanhatu - kugaya uye kuutora.

Nekudaro, iyo inononoka kugaya chiyero checasein inogona kukubatsira iwe kudya zvishoma nekudzikisira kwako kudya ().

Mune kumwe kuongorora muvarume makumi matatu nevaviri vakadya chinwiwa chehydrohydrate kana casini, whey, zai kana mapea mapuroteni maminitsi makumi matatu vasati vadya chisina kudya. Vatsvaguriri vakaona kuti casinine yakanyanya kukanganisa kuzara uye zvakakonzera mashoma macalorie akadyiwa ().

Nekudaro, hazvisi zvese zvidzidzo zvinobvumirana.

Mune kumwe kudzidza, vanhu vakadya whey protein 90 maminetsi vasati vadya pabuffet vaive nenzara shoma uye vakadya mashoma macalorie pane avo vaidya casin ().

Mhedzisiro iyi inoratidza kuti casein inogona kunge iri pamusoro pe Whey protein kana ikangotorwa makumi matatu panzvimbo pemaminitsi makumi mapfumbamwe usati wadya. Nekudaro, kumwe kutsvagurudza kunodikanwa kuti uenzanise kasinini kune whey nemamwe mapuroteni mapoda.

Casein zvakare iri sosi huru yecalcium.

Semuenzaniso, iyi casinini protein yeupfu neOptimum Nutrition ine 60% yeako zuva nezuva kukosha kwecalcium pane scoop (34 gramu).

Ongororo dzinoverengeka dzekucherechedza dzakabatanidza yakakwira calcium kudya kune yakaderera huremu hwemuviri, asi izvi zvazvinoitika hazvisati zvacherechedzwa mune zvakaenzanisirwa miedzo inodzorwa - chiyero chegoridhe chesainzi humbowo (,,,).

Pfupiso Casein protein inogona kukubatsira kuteura huremu nekudzora nzara. Yayo yakakwira calcium zvemukati zvinogona kubatsira kuonda zvakare.

4. Soy Mapuroteni

Soy protein imwe yemapuroteni mashoma ekudyara-ane zvese zvipfumbamwe zvakakosha amino acids zvinodiwa kune hutano hwevanhu.

Nekudaro, iyo yepamusoro-soro sosi yeprotein iyo inokwezva kune vegans kana avo vasingakwanise kushivirira mukaka mapuroteni.

Yakaratidzirwa kuve ine chekuita pane chishuwo.

Mune kumwe kuongorora, varume vakapihwa pizza awa rimwe mushure mekudya whey, soy kana zai chena protein ().

Kunyangwe Whey protein yaibatanidzwa nekudzikisira kukuru kwenzara, soya yainyanya kushanda kupfuura mazai machena mapuroteni pakuderedza chishuwo chekudya uye kudzikisa huwandu hwemakoriori anodyiwa.

Soy protein yakaratidzawo kubatsira vakadzi.

Imwe ongororo yakasarudzika yaive nevakadzi vanonzi postmenopausal vanotora magiramu makumi maviri yesoy kana proteinin chinwiwa zuva nezuva kwemwedzi mitatu ().

Ichi chiyero chakaenzana cheprotein yesoy inowanikwa mune imwe scoop yeASAS protein protein powder.

Avo vanodya soy vakarasikirwa nemafuta emudumbu akawanda kupfuura avo vanonwa kasinini, asi misiyano yanga isina kukosha ().

Saizvozvowo, kumwe kuongorora mune zvese varume nevakadzi kwakawana kuti soy protein yaive yakafanana nemamwe marudzi eprotein yekurema uremu kana ichishandiswa sechikamu chepasi-koriori chikafu chinotsiva chirongwa (17).

Pfupiso Soy protein ipuroteni-yakasimwa mapuroteni inoratidzwa kuwedzera uremu zvichienzaniswa nemapuroteni emukaka-akafanana necasein.

5. Mapuroteni Akasimbiswa NeFibre

Zvekudyara-zvinobva muzvirimwa zvakaita semuriwo, michero, nyemba uye tsanga ndidzo dzinonyanya kuwana fiber yekudya ().

Zvakanakira kuwana zvakakwana fiber mukudya kwako zvinosanganisira kuenzanisa ura, kutapudza cholesterol, kudzora mashuga eropa mune vanhu vane chirwere cheshuga cheshuga uye kuwana huremu hune hutano (,,).

Kufanana nemapuroteni, fiber yakaratidzirwa kudzikisa kudya - uye uremu hwemuviri semhedzisiro ().

Nehurombo, yakawanda - kana isiri yese - yeiyo fiber inobviswa panguva yekugadzirwa kweplant-based protein poda.

Nekudaro, mamwe akasanganiswa emiti-akavakirwa mapuroteni mapoda akasimbiswa nefiber. Zvigadzirwa zvakadai zvinosanganisa akawanda mapuroteni sosi, senge pizi, mupunga, mbeu dzechia uye garbanzo bhinzi.

Pamwe chete, mapuroteni uye faibha zvinogadzira mushandirapamwe unobatsira kuonda kupfuura zvinongedzo zvakasiyana.

Tarisa zvakasanganiswa zvirimwa-zvine mapuroteni masanganiswa ane anopfuura mashanu magiramu e fiber pakushumira.

Semuenzaniso, yega yega 43-gramu scoop yeFit chikafu chinotsiviwa neBindu reHupenyu inotakura 28 gramu eprotein kubva kune akasiyana emiti-akavakirwa masosi padivi pe 9 magiramu e fiber.

Saizvozvo, iyi protein yeupfu kubva kuOrgain ine 21 magiramu eprotein uye 7 magiramu e fiber kune ese maviri scoops (46 gramu).

Pfupiso Chikafu fiber ine zvakawanda zvakanaka zvehutano, kusanganisira kurasikirwa uremu. Mazhinji mapuroteni-akasanganiswa emapuroteni akasimbiswa nefayibha yekuwedzera uremu bhenefiti.

6. zai Muchena Protein

Kana iwe usingade kana usingakwanise kushivirira mukaka mapuroteni, mazai machena mapuroteni inzira yakanaka imwe.

Nepo mazai akakosha zvinovaka muviri achiwanikwa muiyo yolk, mazai machena mapuroteni anogadzirwa chete kubva kuvachena - sekureva kunoita zita ().

Yakagadzirwa nekugadzirisa dehydrated huku mazai machena kuita hupfu.

Mazai machena mapuroteni zvigadzirwa - senge ino neNOW Sports - inoitwa nzira inonzi pasteurization.

Izvi zvinodzivirira Salmonella uye inactivates protein inonzi avidin, inosunga neB B biotin uye inodzivirira kunwa kwayo ().

Iyo yekuda-kudzikisira kukanganisa kweii chena mapuroteni haina kusimba senge ye Whey kana kasini - asi kutsvagurudza kuchiri kuratidza kuti kunogona kukubatsira iwe kudya mashoma macalorie, uchibatsira yako uremu hwekuedza ().

Pfupiso Kana iwe uine hanya nezvinhu zvemukaka, mazai machena mapuroteni mapoda inzira ine musoro. Ramba uchifunga kuti iyo yekuremerwa uremu mabhenefiti akakundwa achienzaniswa ne Whey kana casein.

7. Pea Mapuroteni

Kufanana nesoy protein, pea protein ine zvese zvipfumbamwe zvakakosha amino acids, ichiita iyo yakazara protein.

Nekudaro, pea protein amino dhizaini haina kufananidzwa nemukaka-wakavakirwa mapuroteni mapoda sezvo ari mashoma mune mamwe akakosha amino acids.

Pea mapuroteni poda - senge ichi chigadzirwa kubva kuNaked Nutrition - inogadzirwa kubva kune yero pizi.

Iyo hypoallergenic, ichiita kuti ive sarudzo yakachengeteka kune avo vane kusagadzikana kana kusagadzikana kwemukaka, soy kana zai.

Chii chimwe, pea mapuroteni poda yakanaka yakanaka yekudyara-yakavakirwa kune emukaka-akavakirwa mapuroteni ekuderedza uremu.

Mune kumwe kuongorora kuongorora mapuroteni uye kuzara, varume vakadya magiramu makumi maviri echinwiwa chehydrohydrate kana kasini, whey, pizi kana mapuroteni ezai maminetsi makumi matatu vasati vadya ().

Chechipiri chete kune casin, pea protein yakaratidza kwakasimba kudzikisa chishuwo, izvo zvakakonzera kuti vatori vechikamu vadye mashoma macalorie akazara.

Pea protein haina kuravira kunge pizi dzakaputswa, asi ine kuravira kwepasi uko vamwe vanhu vangangode.

Kana zvirizvo, Kushama Kwakashata kunopa chokoreti-yakavhenganiswa nepea mapuroteni poda ayo anonyanya kunakidza.

Pfupiso Pea mapuroteni ipuroteni-yakasimwa-inogadzirwa kubva kune yero mhanga. Iyo hypoallergenic, ichiita kuti ive yakakodzera kune avo vane chikafu chekudya kana kusagadzikana. Pea protein inogona kubatsira kurasikirwa nekurema nekubatsira iwe kudya zvishoma.

Mapuroteni Poda Inongova Imwe Yekudzora Kurema Chishandiso

Kana zvasvika pakurasikirwa nehuremu, kugadzira kukanganiswa kwekoriori ndizvo zvinonyanya kukosha.

Kukanganisa kwekoriori kunoitika kana iwe uchidya mashoma macalorie kupfuura iwe aunoshandisa. Unogona kuita izvi nekudya mashoma macalorie, kupisa akawanda macalorie kuburikidza nekurovedza muviri kana mubatanidzwa wezvose ().

Paunenge iwe ukatanga kushomeka kwekoriori, kune zvimwe zvakanaka zvekuwedzera mapuroteni ako ekudya, ayo mapuroteni powders anogona kukubatsira iwe kuita.

Kuwedzera kudya kwako kweprotein kunobatsira iwe kurasikirwa nehuremu ne:

• Kuwedzera kwekunzwa kwekuzara: Mapuroteni anobatsira kuti ugare zvizere, izvo zvinogona kukutungamira kuti udye zvishoma uye uremu ().
• Kukurudzira metabolism: Inofananidzwa ne carbs kana mafuta, mapuroteni anoda akanyanya macalorie panguva yekugaya uye kushandiswa. Naizvozvo, kukwidziridza kudya kwako kweprotein kunogona kuwedzera koriori kupisa ().
• Kuchengeta tsandanyama: Paunodzikira uremu, iwe zvakare unowanzo kurasikirwa nemafuta uye mhasuru. Kudya mapuroteni akakwana - padivi pekudzidziswa kwekudzivirira - kunogona kubatsira iwe kuchengetedza mhasuru uye kupisa mafuta ().

Izvo zvakati, mapuroteni mapoda chete haangakubatsire kurasikirwa uremu. Ivo vanongoita kuti kudya kuve nyore nekudzora nzara yako.

Pfupiso

Kune nzira dzinoverengeka dzinowedzera mapuroteni ako kutora kunobatsira kurasikirwa nekurema. Ipo mapuroteni powders anogona kuita chikamu chehurongwa hwakakura hwekudya, haangakubatsire zvakananga kuti uderedze huremu.

Icho Chinokosha

Vanhu vazhinji vanoshandisa mapuroteni mapoda kuti vavake mhasuru, asi ivo vanogona zvakare kubatsira ako ekuremerwa ekurasikirwa nezvinangwa.

Whey, kasinini uye mapuroteni ezai, pamwe neakasimwa-sosi sosi sosi uye pizi, ese anoita sarudzo dzakanaka kune vanhu vari kutsvaga kurasikirwa nehuremu.

Mimwe yeaya mapuroteni mapoda akasimbiswa nemidziyo yakaita caffeine uye faibha izvo zvinogona kubatsira kuonda zvakare.

Nepo zvigadzirwa izvi zvichikubatsira mukudzora huremu, iwe unowana mhedzisiro yakanaka kana iwe ukaishandisa pamwe neyakaenzana-yakadzikama, yakaderedzwa-koriori chikafu uye maitiro ekurovedza muviri.